The 15 Best Foods for a Healthy Heart

The  best foods for a healthy heart  are mostly fish, nuts and fruits. In addition, cardiovascular diseases are the leading cause of death on the planet. Between ischemic heart disease, stroke and hypertension -related deaths , more than 17 million people die each year due to cardiovascular problems. For that reason, protecting your Heart is one of the most important and urgent things everyone needs to do, even at a young age. Preventing things like unbalanced cholesterol levels, high blood pressure, plaque buildup in your arteries, and unnecessary strain on your cardiovascular system is of the utmost importance.

Unfortunately, modern society also has a fascination with foods that are notoriously bad for our bodies! Most heart disease is a result of lifestyle, not genetic predisposition. In other words, we bring these problems on ourselves. A high-fat, high-sodium, high-carb diet are all responsible for heart disease in the world, along with reduced mobility, lack of exercise, and a variety of other lifestyle choices.

Fortunately, despite bringing heart disease in ourselves, we also have the power to prevent heart disease and lessen the chances of developing various cardiovascular conditions. Millions of people turn to pharmaceutical solutions to lower blood pressure and maintain a Healthy Heart , but by manipulating your diet you can include many heart-healthy foods. Intake of lean meat can also help in lowering blood pressure and reducing the risk of cardiovascular disease. So, check out now The 15 Best Foods for a Healthy Heart: 

Nuts: Almonds , Walnuts and other varieties of Nuts are all beneficial for a Healthy Heart  due to their impressive mineral content, including high levels of Magnesium , as well as their great balance of monounsaturated fats compared to saturated fats. This can help lower cholesterol levels. However, many Nuts come salted, which is definitely not a choice for a Healthy Heart , so opt for unsalted varieties whenever possible.

Olive Oil: The abundance of monounsaturated fats in olive oil makes it much better for cooking than butter or lard. In addition to being a good accompaniment to salads. There are also important antioxidant polyphenols that reduce inflammation of the cardiovascular system. Be sure to use extra virgin olive oil as it is typically considered the healthiest option!

Brussels Sprouts:  Although the smell sometimes turns people off, these miniature kale are well known for their anti-inflammatory activity on the cardiovascular system. Not to mention its propensity to lower blood pressure. According to recent research, plant-based foods contain antioxidants (polyphenols) that can improve blood sugar in people at risk for diabetes and heart disease.

Salmon:  Often considered one of the Best Foods for a Healthy Heart , Salmon is a rich source of Omega-3 fatty acids, which help lower bad cholesterol levels, while the high selenium content found in this fish has been directly linkedantioxidant effects, thus reducing oxidative stress and your chances of developing chronic diseases, including atherosclerosis and other cardiovascular complications.

Green Tea:  The catechins and flavonoids that are found in significant amounts in Green Tea are ideal antioxidants for reducing chronic disease and improving metabolism, both of which keep your heart healthy and strong. Research shows that high levels of Green Tea in the diet can reduce your chances of a heart attack by as much as 50%.

Red Wine : Winehelps the heart in a variety of ways, both as an anticoagulant, which reduces the chances of a blood clot forming, as well as due to the tannins it contains, which are powerful polyphenolic compounds that reduce inflammation and protect against oxidative stress in the cardiovascular system. In addition, women can benefit from alcohol as it increases the amount of estrogen in the body. Low estrogen levels have been linked to heart disease in postmenopausal women. However, remember to drink in moderation as excessive alcohol consumption can cause damage to your heart and liver.

Dark Chocolate: Dark  chocolate is rich in flavonoids, which have been linked to thinning blood and preventing clotting, which seriously lowers your chances of heart attacks and strokes. In addition, the epicatechin found in dark chocolate is able to reduce blood pressure and improve the health of blood vessels by increasing levels of nitric oxide, a very important compound for a Healthy Heart .

Blueberries: This “superfood” seems to be on every health food list – and with good reason! The anthocyanins that give Blueberries their color are also powerful antioxidants that reduce inflammation, while the high levels of Vitamin C , fiber and Potassium help regulate metabolism, digestion and blood pressure, which contributes to a Healthy Heart !

Whole Grains: Grain options such as rice bran are able to reduce the gluten content in the body, which has been linked to lowering cholesterol levels and also preventing clogged arteries that can lead to atherosclerosis and many other cardiovascular complications.

Chia Seeds:  These slightly unusual seeds are low in calories, high in fiber and Omega-3 fatty acids . Adding chia seeds to your daily diet significantly lowers bad cholesterol levels, protecting against the development of atherosclerosis and plaque buildup in the arteries.

Avocados: These delicious fruits are capable of increasing levels of “good” cholesterol (HDL) and lowering levels of bad cholesterol (LDL). Making Avocados a perfect addition to your diet, it increases strength and gives you a Healthy Heart .

Beans: Vegetables are critical to a  Healthy Heart in two ways. Soluble fiber helps inhibit cholesterol formation, while the flavonoids in beans can reduce the chances of blood clotting by decreasing platelet adhesion, thereby protecting you against atherosclerosis, heart attacks, strokes and strokes.

Apples: Although most fruits and vegetables are considered the  Best Foods for a Healthy Heart , Apples  are particularly good because of their high content of antioxidants, particularly in your skin in the form of polyphenolic compounds. Regularly adding apples  to your healthy diet has been shown to reduce bad cholesterol (LDL) levels by over 40%. This is partially due to pectin, which blocks the absorption of cholesterol in the body, and fiber, which eliminates excess LDL cholesterol from the bloodstream.

Spinach: Spinach and other cruciferous vegetables like broccoli and kale are a great blend of minerals and vitamins, including potassium , vitamin B and calcium , as well as dietary fiber and various antioxidant compounds. This potent blend of nutrients helps lower blood pressure, reduce inflammation and protect against oxidative stress.

Raisins:  Research has shown that raisins may be a hidden secret to having a healthy heart , thanks to their high content of potassium , a natural vasodilator that relaxes blood vessels, lowers blood pressure and decreases the chances of formation. of blood clots, which can lead to strokes and heart attacks.